Inspire Health Magazine Issue 18

INSPIRE

Mind, Body & Spirit for Women

4 REASONS TO LOVE FIGS

Soundtrack to HAPPINESS ods Find Fresh Fo

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now!

SUPPLEMENTS EveryWoman Needs

POWER

YOUR WEIGHT LOSS NATURALLY

S I R K R R A C NOT SO CRAZY, DEFINITELY SEXY

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Civilizations around the world have used music to arouse emotions and feelings for thousands of years.

5 SUPER FOOD

Four Reasons to Indulge in Figs

8 NATURAL BEAUTY

Stay Protected and Have FUN in the SUN -Whitney’s AllNatural Sunscreen Recipe

14 MIGHTY KIDS

Appreciating the Dog Days of Summer With Your Kids

contents

16 PET THERAPY

Enhance a Pet’s Diet with Fruit and Veggies

30 FASHION Jump Start your Early Fall Travels

18 EAT FRESH

32 WEIGHT LOSS

21 WOMEN WHO INSPIRE

34 DISCOVER

24 COVER STORY

36 LONGEVITY

28 WELLNESS

38 DESTINATIONS

Buy and Grow the Safest, Healthiest, Freshest Food A Mother's Story of Terror, Recovery & Fighting Back

Shed Pounds and Increase Energy

5 Supplements You Should Be Taking Right Now

Red Wine the secret Not So Crazy, Definitely Sexy Kris Carr Loves Healthy Living to living longer?

The Pure Truth about Plastic Water Bottles

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Inspire Health's Healthy Destination Pick

Total Lower

g n i n o T y Bod a Chair Using

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superfood food super

HONEY FIGS A sweet treat for everyone!

Ingredients  6 whole, ripe figs  ½ stick of butter  3 tablespoons of honey

Figs

FOUR REASONS TO INDULGE IN

Instructions 1. Cut 6 plump figs into half lengthwise 2. Place on a baking sheet cut sides up 3. Brush with melted butter 4. Place figs about 3 inches below the broiler 5. Broil until the tops bubble and brown 6. Drizzle with honey 7. Serve while still hot

By Christina Leidenheimer

THE FIG HAS A LONG HISTORY OF BEING A POWERFUL, HEALTHY, FOOD. FIGS ARE RICH IN MINERALS,VITAMINS, AND OTHER PHYTONUTRIENTS AND THEY PROVIDE AN IMPRESSIVE NUMBER OF HEALTH BENEFITS. Here are reasons to include figs in your health program: 1. Figs improve regularity.

Figs contain a proteolytic enzyme, ficin , which along with a high fiber content, acts as a mild laxative. A ½ cup serving of dried figs contains about 7 grams of fiber. That will certainly give your daily fiber intake a healthy boost!

2. Figs contribute to maintaining bone density.

According to the University of Maryland Medical Center, diets rich in calcium, potassium, magnesium and vitamin K help prevent bone loss. Figs provide all of these nutrients. Figs are one of the highest plant sources of calcium.

3. Figs reduce the risk of cancer.

Fresh figs are a rich source of antioxidants, known to protect us from cancers and degenerative diseases.

Studies show that the increase in antioxidant capacity from eating figs lasts for 4 hours after consumption.

4. Figs promote heart health.

The high fiber content helps control cholesterol levels, the Omega-3 and Omega-6 fatty acids promote flexible arteries, and the potassium to sodium ratio lowers blood pressure.

In addition to these amazing facts about figs, they have also been shown to improve the skin, help sleep disorders, and reduce fatigue.

Add figs to your whole food diet.

Your body will thank you!

HOW TO SELECT FRESH FIGS Love that sweet taste and squishy feel! Figs are in season once in early summer and again in late summer through fall. Choose wrinkled, plump, or even split figs. A bent stem and wrinkled skin indicates superior flavor. Avoid figs that are withered, mushy, leaking fluid or wet around the stem.

Eat right away! Fresh figs won’t last more than 48 hours…a little longer in the ‘fridge but the cold lessens their flavor.

Dark Chocolate FIG POPS Super-natural ingredients:  3.5 oz. bar of dark organic (fair trade) cacao chocolate  12 large figs (green or mission figs)  Raw coconut flakes (optional) Preparation: 1. In a large pot, bring water to a boil.

Reduce heat to medium-low.

2. Set a large glass bowl to rest atop the pot, with the bottom of the bowl partly touching the water.

3. Add the chocolate bar to the glass bowl. As chocolate begins to melt, stir with wooden spoon.

Whip it up: 1. At the fig’s stem end, insert a 6-inch wooden skewer (pointed end up) half way inside each fig.

2. Dip each fig in the chocolate. Coat all sides by rolling the fig around evenly.

3. If you like coconut, once the chocolate is coated on the fig, roll the fig in raw coconut flakes.

4. Place each fig on wax paper to cool.

5. Place figs on wax paper in the refrigerator for 10 minutes.

6. Remove from refrigerator and enjoy!

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publisher's letter

CREDITS

Help us inspire others! We want to know what inspires you to live healthy.

You could be published in the next issue of Inspire Health magazine.

Email us at editor@inspirehealthmag.com.

Find us online!

www.inspirehealthmag.com

INSPIRE

Staff

Section Editors Creative Director CHRISTINA LEIDENHEIMER AMANDA QUBTY MICHELE ROBERT POCHE Art Director WHITNEY ALEXANDRA TRA PHAM PATRICIA DANFLOUS Web/Digital Design SUZANNE FOX VICTOR BETANCOURT Marketing Director Production Manager JENNIFER CABALLERO DEBBIE WELDON Sales Team CHARLOTTE V. MORRIS KELLY SMITH LAUREN CALVE' TAMARA CHARBONNET VIVIAN DUGAS ihm@inspirehealthmag.com * www.inspirehealthmag.com © 2015 Jumpstart Publishing, LLC New Orleans, LA All rights reserved Printed in the USA by Fox Print Services igofox.com The information contained in Inspire Health is intended for educational purposes only. A reader should never substitute information contained in Inspire Health for the advice of a health care professional.

Jumpstart Publishing, LLC and publishers of Inspire Health, do not endorse or promote any of the products or services described in the pages of Inspire Health and the publishers do not verify the accuracy of any claims made in the editorial or advertisements contained in Inspire Health. Readers should not use the information in Inspire Health for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Readers should consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or have or suspect they have a health problem.

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s g n i l e e F and moods music A Soundtrack of

By Michael Kabel

YOU PROBABLY USE MUSIC IN YOUR EXERCISE ROUTINES ALREADY – FOR EXAMPLE, PLAYING UPBEAT AND SURGING ELECTRONIC DANCE MUSIC ON THE TREADMILL OR KEEPING GENTLE NEW AGE GOING THROUGH YOUR DAILY YOGA.

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t’s common knowledge that music can control and amplify our existing moods. In fact, civilizations around the world have used music to arouse emotions and feelings for thousands of years.

example, most people have a song that brings them back to senior year of high school or to a particularly pleasant summer vacation. This is partly because the brain’s emotion, language, and memory centers all play a part in processing the brain’s response to certain kinds of music. We remember music playing on emotionally powerful occasions and music powerfully evokes memories because music overlaps both sections of our minds.

Music and Mood Management No brain is identical to any other and appreciating music is naturally a purely subjective experience. Also, as the brain changes with age, its responses to musical stimuli can change as well, perhaps explaining why the musical “geniuses” we adored as teenagers fail to hold our esteem as we get older.

A recent study by Penn State showed that most people listen to music while doing something else—chores, studying, driving, or exercising. The choice of music is largely determined by the task at hand.

Ultimately, we seek the music that helps us accomplish what we want to do.

Acupressure Feeling stressed? Who has time and money to visit a spa every time that happens? Be your own therapist by using the thumb of one hand to gently massage the tissue between your other hand’s thumb and forefinger. Stimulating this area helps release muscle tension. Add an essential oil for aromatherapy.

YOUR SOUL

How Your Brain Understands Music The brain understands music in much the same way that it understands a story. Appreciating, or “liking,” music depends a great deal on predicting what will happen next in the melody or song structure. Like a story with suspense, the brain responds to the unpredictable.

And because it understands the music is not threatening, the brain’s frontal lobe responds to the changes in beat or timing with pleasurable impulses.

Another similar theory holds that the brain appreciates music because music is so closely tied to emotion.

Scientists supporting this idea believe we use music in order to feel certain emotions in a kind of make-believe that the music both creates and reinforces.

In this sense, we use music to literally create a soundtrack for our feelings the way movie directors use music to underscore the emotion of a scene.

healthy mind

Music and Memory Music is one of the most powerful means of conjuring memories. For inspirehealthmag.com § #inspirehealthmag

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natural beauty

Have fun in Stay PROTECTED and

n u S e th

By Whitney Alexandra

Sweet summer is here with days of fun in the sun! As magnificent as this season is, it can also take a toll on your skin. Change your skin protection and incorporate a homemade sunscreen into your sun protection regimen!

Everyone knows that sunscreen is intended to shield your skin from harmful UVA and UVB rays and we all want to keep our skin looking young and healthy. Knowing these powerful rays can cause premature aging and skin cancer, you may presume you are protecting your skin by using commercial sunscreens. However, many of the most popular lotions and sprays are made with chemicals that could potentially be harmful.

Here’s an easy and fun way to protect your skin by creating your own sunscreen. It only takes about 10 minutes to make and is a 100%-natural skin protectant that you can apply to your beautiful skin with confidence. 

WHITNEY’S ALL NATURAL SUNSCREEN RECIPE Note: Most ingredients can be purchased at your local health food store.

Ingredients:  cup coconut oil  ¼ cup almond oil  2 tablespoons raw shea butter  ¼ cup beeswax pellets  4 heaping tablespoons zinc powder (non-nano)  20-25 drops carrot seed oil Directions: 1. Add 1 cup of water to a saucepan. Place a heat-resistant glass bowl on top of the saucepan. Bring water to a boil, then reduce to a simmer.

2. In the glass bowl add coconut oil, shea butter, and beeswax. Melt the ingredients, being sure to stir frequently.

3. Remove the bowl from heat, add remaining ingredients to the coconut oil mixture. Stir.

4. Pour the sunscreen into glass jars.

5. The sunscreen will solidify after about five minutes. The final result will be a spreadable lotion.

Now that you have created your homemade skin protectant, go out and enjoy that summer sun!

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Total Lower

Body Toning Using a Chair

By Christina Leidenheimer, CPT, CHLC, CPI

MANY WOMEN WANT TO TONE AND TIGHTEN THEIR BUTT AND THIGHS BUT DREAD DOING SQUATS. AFTER ALL, THEY AREN’T EASY TO DO AND CAN BE HARD ON THE KNEES. THIS WORKOUT PROVIDES A SQUAT-FREE, QUICK, EFFECTIVE WAY TO TONE YOUR BUTT AND THIGHS. ALL YOU NEED IS 20 MINUTES AND A STURDY CHAIR. TRY THIS ROUTINE IN THE COMFORT OF YOUR OWN HOME OR EVEN AT YOUR OFFICE. IT WILL HELP YOU DEVELOP GREATER LOWER BODY STRENGTH AND TONE.

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Model: Andrea Andrade Photographer: Bobby Lecompte

exercise

2. HAMSTRING CURL

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This move targets the hamstring muscles (the group of three muscles at the back of the thigh).

Begin by standing at the back of the chair with feet shoulder-width apart. Grasp the top of the chair with both hands. Stand with your feet shoulder-width apart.

Keep a slight bend in both knees. Lift your right foot off the ground and bend your knee to bring your foot toward your butt. Keep the line from your hip to knee still, only move the lower leg (from knee to foot) throughout the exercise.

Return to starting position and repeat movement for 10 reps. Switch to perform 10 reps on the left leg.

Perform 3 sets of 10 reps on each leg.

2 1. STEP UPS

This move targets the thighs and butt.

Begin by standing in front of a sturdy chair with your feet hip-width apart. Keep your shoulders back and chest up. Lift your right foot and place it on the seat of the chair. Use momentum to lift your body to stand atop the seat of the chair with all your weight mostly on your right leg. Step down from the chair with the left leg, then right. Switch to stand atop the chair with the left leg. Step down with the right then left leg. Continue stepping up and down alternating with the right then left leg.

Perform 3 sets of 10 reps on each leg.

3. PILATES SINGLE LEG CIRCLE

This move targets the entire leg, hip, and butt area. The focus is to stabilize the hips/ pelvic area throughout the movement.

Begin by standing with the right-side of your body toward the back of the chair. Grasp the top of the chair with your right hand. Slowly, with control point the toes of the left foot and lift the left leg from the ground to bring it straight in front of you. Move the leg to the left side of the body and then to the back of the body to make a circle shape.

Return to the starting position and repeat.

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exercise 4. DONKEY KICKS This move targets the buttocks muscles. Begin by standing with your feet shoulder-width apart about 18 inches in front of the chair. Keep a slight bend in both knees; bend at the waist and lean forward to grasp the side edges of the seat part of the chair with each hand. Keep a flat back and keep your neck aligned to the spine throughout the movement. Lift your right

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5. LEG ABDUCTION This move targets the inner thigh muscles of each leg.

Begin by standing at the back of the chair.

Stand to the side and place your right hand at the top of the chair. Stand with your feet shoulder-width apart. Flex your left foot and slowly with control lift your leg to bring it across the right leg, about 12 inches, then to the left about 6 inches.

Repeat. The goal is to target the inner thigh muscle of the leg being worked.

Perform 10 reps on each leg.

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For added resistance during this routine, use a pair of 5lb. ankle weights on each ankle.

Activate the abdominal muscles by maintaining good posture throughout the exercise routine.

Keep shoulders back, chest high, and tummy in.

6. LEG ADDUCTION This move targets the outer thigh muscles of each leg.

Begin by standing at the back of the chair. Stand to the side and place your right hand at the top of the chair. Stand with your feet shoulder-width apart. Flex your left foot and slowly with control lift your leg to bring it out to the left as far as you can. Return to starting position and repeat. The goal is to target the outer thigh muscle of the leg being worked.

Perform 10 reps on each leg.

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mighty kids

APPRECIATE

THE DOG DAYS ofSummer

by Michele Robert Poche

S

ain: “If I had my child to raanisde ovthere ag e later. us ho st r fi em te es lfse d il I'd bu finger less.

I'd finger paint more tianngd poanintd mthoree connecting.”

I would do less correcne Loomans Dia

CHOOL IS OUT. THE DAILY GRIND OF HOMEWORK AND RIGID ROUTINES CAN DISAPPEAR FOR A WHILE. WE’VE ALL GOT A LITTLE EXTRA TIME WITH OUR KIDS. SO HOW DO WE MAKE THE MOST OF IT WHILE ALSO STILL TAKING CARE OF OUR OWN RESPONSIBILITIES?

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VOLUNTEERING WITH YOUR CHILDREN Role modeling. We hear about it as parents every day. We want our children to be kind and care about the world around them.

There’s no better way to nurture this behavior than to demonstrate it. Whether in a soup kitchen or a children’s hospital, volunteer with your kids and make a difference.

YOUR SOUL

Be realistic. If you work full-time twelve months of the year, planning a weekly field trip is likely too ambitious.

The number one rule of quality time with your kids is knowing that it can happen anytime and anywhere and needn’t cost a dime.

Read to them. It doesn’t matter if they’re 2 or 12, they’ll always enjoy it. My kids and I read the entire first installment of the Hunger Games trilogy aloud and together. And they couldn’t wait to read

the next two independently.

Create a family meal together.

Let them pick a theme (Tacos, Chinese, etc.) and get in the kitchen. The memories made over preparation will outweigh the clean up. It might even become a weekly event!

Make time to chat before bed.

Because every kid loves to delay bedtime (and I’m even talking about my teenager), taking a minute to visit with him in the darkened room often results in the most meaningful, candid conversation of the day.

Show an interest in their interests.

Just because you’re not a sports fan doesn’t mean you can’t learn a few players’ names. It’s amazing how much more my son talks to me now that he knows I’ll listen to basketball statistics.

Introduce them to yours. You never know what will resonate. My son loves to cook. My daughter loves

to watch classic musicals. Now I have two things I love to do that I can do with them.

Hire an apprentice. Need to fix a leaky faucet/paint the kitchen/wash the car? Involve your child. Chances are she can hold a wrench/paint brush/ hose just fine.Yes, it might take longer but, in the end, you’ve fixed something AND taught her a new skill, since she won’t be living with you forever. (sob) Take walks. If your child resists, give the outings a purpose. “We’re just walking to the mailbox around the corner” or “I want to swing by the neighbor’s to see her new garden.”

The conversation along the way will be totally genuine and unscripted.

Unplug. If it’s got a power cord, put it away for a predetermined amount of time while you do some other activity. And don’t break the rules.

July is National Make a Difference to a Child Month. Commit to do at least one special thing with a child this month. Then support an organization that serves children. And spread the word with our nation’s policy makers to build a better future!

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pets

ENHANCE A PET’S DIET WITH FRUIT & VEGGIES

By Mary Tully - Tully's Training —www.tullystraining.com FEEDING YOUR PET FRESH PRODUCE IS A GREAT HEALTHY PRACTICE. IT'S ALSO A GREAT WAY TO JAZZ UP YOUR TREAT SELECTION, FRESHEN PETS’ BREATH, AND ENRICH THEIR DAYTO-DAY LIVES! Before we get into all the fun ways to feed your pet fresh produce, let's talk safety: some foods we eat can be toxic to your pet. Fresh produce that is toxic to your pet includes (but is not limited to):  Onions  Grapes  Avocado  Rhubarb leaves  Garlic  Moldy produce  Raisins

Make sure the food you're sharing is fresh and free from and any type of seasoning. Although we enjoy these seasoned foods ourselves, they can make your pet sick and should be avoided. Think fresh and raw!

Letting your pet smell, taste, and feel something new is very enriching,

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so just give it to them as if they've never tried it before. It's also fun to watch your pet experience something new, and you'll learn what sorts of things they like or don't like. My dog insists on tasting lemons over and over again, despite the fact that he doesn't seem to really like the taste. I'm not going to lie, we find this pretty entertaining.

Here are some of my favorite ways to share fresh fruits and veggies with my dog:  Add Fresh Fruits and/or Veggies and Use For Training I have a plastic bag in my fridge that I'm constantly adding my leftover tops of strawberries, kale stalks, carrot tops, the ends of cucumbers, broccoli stalks, etc. into. This is a great way to make use of those fruit or vegetable scraps that you would normally throw away.

Mix fruits and veggies with regular treats.

Switching up your food

reward keeps your dog motivated: they never know what they're going to get! If I have a lot of scraps, I'll do a 100% fruit/veggie training session. My dog Kai loves these sessions; granted, he's also a giant weirdo who drools when I'm chopping lettuce.  Add Fresh Fruits and/or Veggies Into Your Pet's Regular Diet Fruits and vegetables tend to be low in calories and high in nutritional content, water, and fiber. Most pet foods on the market are incredibly processed and any opportunity to add whole, fresh ingredients should be taken advantage of! You can also give some vegetables to your dog after they've eaten as a palate cleanser! My favorites are cucumber and celery. For the most part, the life of a modern dog is pretty basic, which means it's up to us to spice things up when we can.

Check with your veterinarian before adding anything to or changing your pet's diet. As with any new food, we recommend researching before feeding your pet a new fruit or vegetable.

THREE EASY WAYS TO USE FRUITS AND VEGGIES TO ADD ENRICHMENT TO YOUR DOG'S LIFE: 1. Put 'em in water – get a bowl, bucket, or tub and fill it with water. Add your fruit/ vegetable of choice and let your pet fish it out.

2. Freeze 'em – using an ice cube tray or a small cup, add fruits/vegetables and fill with water (or chicken/beef/vegetable stock) and freeze.Your dog will need to work his way through the ice to get a tasty surprise, or will try to break it open to get the treat.

Either way, you have a great homemade puzzle toy.

3. Stuff 'em inside something –Insert pieces of fruit or vegetables into a toy designed to be stuffed with food and then add your binder. Examples are: chicken/beef/ vegetable stock, peanut butter, canned dog food, etc. Give it to your pet as is or freeze to make getting the goodies out more difficult. Bananas are great for this because they act as both the filling and the binder.

Sharing fresh produce is a great way to nourish and enrich your pet’s life. Let's be honest, we can all use more fresh fruits and vegetables in our lives.

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eat fresh

w o r G / y u B the Safest, Healthiest, Freshest Food

By Christina Leidenheimer, CPT, CHLC, CPI - www.naturallychristina.com WITH SO MANY DIFFERENT LABELS POPPING UP ON PRODUCTS AND THE NEED TO PURCHASE HEALTHY FOOD, HOW CAN A CONSUMER MAKE THE BEST FOOD CHOICES?

IN

2013, the USDA National Organic Program suspended the Organic Food Production Act’s sunset provision. This changed the way the National Organic Standards Board conducts its 5-year review of national list substances and makes it easier to renew an exemption for a non-organic food substance.

While this was disappointing news for many consumers, foods that comply with the USDA organic standards are still better than conventionally grown and produced foods. Some labels, such as the “100% natural” label, can mislead.

Consumer Reports recently reported that more than 60 percent of people surveyed believed that “Natural” means “No GMOs.” But Consumer Reports tested foods labeled "natural" and found some of these foods contained a substantial amount of GMOs.The “natural” label does not mean it is non-GMO or that it is a healthy food choice.The fact is, American food manufactures are not required by law to list GMO ingredients on food labels.The best way to ensure you are purchasing non-GMO foods is to look for the non-GMO Project Verified Seal.

BE A CONCIOUS CONSUMER. Read the labels! Educating yourself on food ingredients can help you decipher food labels to make the best food choices.

Foods containing several unrecognizable hard to pronounce ingredients, although labeled organic or 100% natural, might be products to avoid.

KEEP UP WITH FOOD AND HEALTH NEWS Certain groups help educate everyone on food health. One such organization is The Environmental Working Group. It developed the Dirty Dozen PLUS™ and Clean Fifteen™ lists to make consumers aware of the pesticides used on foods.The Dirty Dozen PLUS™ lists the 12 fruits/vegetables with the most pesticides. The Clean Fifteen™ represents 15 produce items with the least amount of pesticides. For more information, visit www.ewg.org.

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1.

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Dirty Apples Dozen Strawberries

Grapes Celery Peaches Spinach Sweet bell peppers Nectarines Cucumbers Cherry tomatoes Snap peas Potatoes

Clean 1. Fifteen Avocado 2. Corn 3.

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Pineapple Cabbage Sweet peas (frozen) Onions Asparagus Mango Papaya Kiwi Eggplant Grapefruit Cantaloupe Cauliflower Sweet potatoes

Another education group is The Non-GMO Project. It is committed to preserving and building the non-GMO food supply and providing verified non-GMO choices. It is the organization responsible for the Non-GMO seal.You can learn more about GMO-modified food and find a directory of products carrying the seal by visiting www.nongmoproject.org.

BUY FRESH AND LOCAL. Learn the source of your food by getting to know your local farmers. Many small famers use organic gardening practices but do not want to invest the money required to carry the USDA certified organic label. Ask the farmer if he uses organic farming practices.

It’s easy to locate locally grown foods. Join a CSA (community supported agriculture), and/or farmer’s co-op. Localharvest.org is a great resource to search for local farmer’s markets and CSA groups in your area.You may discover farms that let you “pick your own” produce, an exciting adventure for children.

Eating locally grown foods insures your produce is fresh and healthy.

GROW YOUR OWN FOOD. If you don’t have a green thumb, just start small. Plant a small fresh herb garden. Herbs are easy and fun to grown

CELEBRATION SALAD Super-Natural Ingredients: • 2 cup chopped spinach • 2 cup chopped baby kale • 1 cup grape or cherry tomatoes • ½ cup shredded carrot • ½ cup green peas (frozen/thawed) • 6 black berries (sliced) • 1 TBSP. red onion (minced) • 1 TBSP. sunflower seeds • 1 TBSP. dried cranberries Dressing: 3-4 Strawberries, 1 tsp. olive oil, 1 tsp. vinegar

and require little maintenance.You will gain confidence to expand to growing naturally produced vegetables.

Burpees and Seeds of Change are two companies who will supply you with non-GMO, organic seeds .You can pick fresh produce from your garden, rinse it, and eat it. Freshly picked food has a higher nutrient level and often tastes better than foods held to ripen.

INSPIRE HEALTH Tip: Helpful resources.

Food News: The Environmental Working Group: www.ewg.org The Non-GMO Project: www.nongmoproject.org Purchase Seeds: www.burpee.com/organic-gardening www.seedsofchange.com Find local farmer’s markets or CSAs: www.localharvest.org *The websites listed in this article have no affiliation with Inspire Health Magazine.

These are listed for informational purposes only.

Preparation salad: 1. Wash, spin, chop, and measure spinach and kale leaves.

2. Wash, peel, shred, and measure carrots.

3. Wash and measure tomatoes.

4. Wash and slice black berries.

5. Peel, mince, and measure the red onion.

6. Measure cranberries, and sunflower seeds.

Preparation dressing: 1. Wash strawberries. Remove green tips. Cut in half.

2. Measure olive oil and vinegar.

Whip it up: 1. Add all dressing ingredients to a blender.

2. Blend on high for 30 seconds.

Yields: 1 large serving or 2 side salads.

Whip it up: *Always use organic ingredients 1. Add all ingredients to a large whenever possible. salad bowl and toss.

2. Drizzle dressing over salad and enjoy! *Recipe can be doubled. inspirehealthmag.com § #inspirehealthmag

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recipe

STRAWBERRY Chia Pudding

AD Ingredients 1 cup strawberries, frozen or fresh l1 cup coconut milk (go light or full fat, up to you) l4 tablespoons chia seeds l1 tablespoon honey or maple syrup (if you want it sweeter) l

Jessica Murnane jessicamurnane.com instagram: @jessicamurnane

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Instructions Combine strawberries and coconut milk in a blender until smooth. Pour into a medium-sized bowl or jar and stir in chia and sweetener (if you want it). Set in fridge for a few hours.

Garnish with mint, coconut, cocoa nibs, almonds, or serve it up plain. Dig in! ď Ž

A Mother’s Story of TERROR, RECOVERY, and FIGHTING BACK

women who inspire

Article and photos by Janna Weiss VICKI ZITO WAS A BUSY MOM SHUFFLING HER FOUR CHILDREN TO SWIM MEETS AND SOFTBALL GAMES WHILE WORKING FULL TIME AS A NURSE. ON MARCH 18, 2008,THAT CHAOTIC AND STRESSFUL,YET NORMAL, LIFE WAS TURNED UPSIDE DOWN.

I

t was spring break and her 17-yearold daughter asked permission to go to the grocery store with a friend.The young girl left the house in slippers, without her purse, and didn't return.

Fear gripped Vicki.

At the peak of every parent’s worst nightmare, she found out the police wouldn’t help. As a teen, the girl was considered a runaway.Vicki knew her daughter had every intention of returning home. She rallied friends and the community to help. They hung posters and called hospitals. While Vicki knew the police were wrong, she prayed they were right; let her daughter be at a friend’s house, let her be a runaway.The other possibilities were so much worse.

Eight days later, Vicki learned the terrible truth. Her daughter had been kidnapped.

She had been grabbed from the grocery store parking lot, and within hours, advertised for sex on Craigslist.

For eight horrific days,Vicki's child was sold and trafficked in the sex slave industry.Vicious pimps held her at gunpoint, threatened, drugged, and repeatedly sold her for sex. She was raped, again and again.

A joint FBI and police task force rescued her in Fremont, California.Vicki took the proper steps and had her daughter medically evaluated.The nurse didn't look her daughter in the eye or show her any compassion. She was treated like a runaway.Vicki was again reminded how little was understood and

known about the sex trafficking industry.

"Sex trafficking," was a phrase she herself hardly knew just a few days before.

With her daughter home safe, Vicki felt compelled to do something to raise awareness and prevent what happened to her daughter from happening to other children. Many children were missing, some from her surrounding area. They were being exploited and no one seemed to care.

Law enforcement appeared to have little knowledge of the issue. Hospitals showed little compassion for the victims. Something had to be done.

From this unfathomable experience, the Break Free Organization was born. Together, with a few friends, Vicki organized a fundraising 5k and 10k run. That first race raised $40,000. Five years later, Break Free has raised $750,000, sending 90% of that to raise awareness and rescue trafficked victims. Break Free now conducts four races a year and was named one of Comstock's Magazine's Top 10 Most Inspirational Non Profit Organizations.

Break Free was making a difference, yet Vicki was suffering.

A 35-pound weight gain, anxiety, depression, hypertension –it was all taking a toll.Vicki felt as though she had been holding back a dam, and it finally broke. She needed help. In 2014 she turned 45 and realized she did not want to continue on an unhealthy path. She wanted to be fit—mentally, physically, emotionally, professionally, and personally.

Vicki made her mental and physical

l and physicdaitl at ion, a nt e m r e h e d a m V icki or porat ing meses, and c in y b y it r io r p healt h a t hought exercises, f itn posit ive n int o her dail y r out ine. nutr it io health a priority by incorporating meditation, positive thought exercises, fitness, and nutrition into her daily routine. With a dramatic shift in her mind and body, she dropped 25 pounds.

She is no longer on anxiety medication, and will soon be off cholesterol and hypertension medications.

With these changes,Vicki's health has flourished. She is a healthier mom, nurse, and friend, better equipped to take on life's challenges.Vicki has learned that investing in herself is the key to balancing the ups and downs of life as a mom, an inspiration, and a hero. 

To learn more about Break Free and sex trafficking, visit www.breakfree.org. inspirehealthmag.com § #inspirehealthmag

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recipe

Ingredients:  45g (1/3cup/1.6 oz) chickpea flour (gram flour)  75ml (2.5fl.oz.) non-dairy milk  225grams of extra firm organic tofu (not silken variety)  1 teaspoon ground cumin  1/2 teaspoon ground ginger  1/2 tablespoon of roughly crushed coriander seeds (optional)  A handful of fresh coriander, roughly chopped  A small handful of fresh mint leaves, roughly chopped  1 x green spring onion, finely chopped  1-2 garlic cloves, finely chopped  Sea salt & black pepper to taste Steps 1. Drain and press the tofu block. Do this by placing it in a metal colander with a small upturned plate on top and a heavy can on top of the plate. Leave for 30 minutes to an hour.This will squeeze out the excess water.

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KALEKITCHEN APP Find more healthy recipes like this with the whole-food, plant-based KaleKitchen Recipe App. The app includes a selection of breakfasts, desserts, drinks, main dishes, salads and sides. Easy navigation and easy to follow step by step guides make it easy to eat healthy.

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YOUR SOUL

CORIANDER CUMIN TOFU FRITTERS

2. Once drained, place the tofu in a large mixing bowl and add all of the other ingredients, except the gram flour and nondairy milk. Using a fork, thoroughly mix all these ingredients together, breaking up the tofu as you mix.

3. In a separate smaller bowl, whisk together the gram flour and non-dairy milk until smooth.

4. Fold this batter into the spiced tofu mixture.

5. Add a small dash of olive oil to a non-stick pan and place over a medium heat on your stove top.

6. Using a large spoon, scoop up a portion of the tofu mixture and drop into the hot pan. Gently flatten it into the shape of a patty and let cook for a few minutes.

Carefully flip the patty and cook for a few minutes more. Repeat this process until both sides are golden brown and a little crispy.

7. IMPORTANT:You’ll need to let the patties cook for at least 10 minutes each to allow the flavour of the gram flour to mellow out. If they start to turn too dark brown before 10 minutes, turn the heat right down to the minimum to allow for the full cooking time.

8. Serve with dips such as our sweet chilli dipping sauce or a dollop of harissa stirred into some plain non-dairy yogurt. 

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cover story

NOT Y, Z A R C SO NITELY I F E D Y X SECARR KRIS

LOVES HEALTHY LIVING

By Patricia Danflous and Michelle Esneault

KRIS CARR IS FEELING “GREAT.” NOT A SURPRISING RESPONSE FROM AN IN-SHAPE, SUCCESSFUL AUTHOR AND WELLNESS ACTIVIST DIRECTING THE SPOTLIGHT ON A CRAZY, SEXY LIFESTYLE.

N

ot the answer you might expect from a young woman living with an incurable, stage IV cancer diagnosis. A diagnosis, by the way, that came 12 years ago.

Is that crazy and sexy? YES! Carr glows gorgeously on the outside with increasing inner beauty as she thrives to the max, sharing her plant-based recipes for a healthier, more productive life with individuals throughout the country.

Diagnosed with cancer on Valentine’s Day – how crazy is that? Carr’s first indication of a problem was abdominal pain she associated with digestive or gall bladder issues. It wasn't until ultrasounds and scans demonstrated lesions on her liver and her lungs that she realized she was dealing with a serious situation. She had just turned 31.

If you have seen Carr on one of her numerous television appearances (she captivated the audience on Oprah) or read one of her best-selling Crazy Sexy books, you already understand her passion for healthy living and her

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commitment to helping others live healthfully. In a recent interview Carr discussed her journey for Inspire Health readers. Kris, how did you decide to pursue a more positive, healthy lifestyle so quickly after your diagnosis?

An incurable cancer diagnosis can be really disempowering because, like any patient that gets saddled with a diagnosis, you want your life back.You want to believe there is something you can do.

I wanted to cut it out, get rid of it, and move on. But because I didn’t have that opportunity, and still don’t, I decided to learn how to love and care for myself, just as I am.To participate in my wellbeing rather than contribute to my sense of desperation and loss.Thankfully my disease is slow-growing, so I’ve had time process my emotions and learn how to feel better. Cancer aside, I had other health issues at a young age, so rather than sit back and do nothing, cancer motivated me to take action. I decided to eat better, be kinder to myself, and to

Crazy is always def ined as out of t he box, for ward t hinking. People say, t hat idea you have, it’s crazy and you say really? Watch me!

And Sexy is empowering.

take care of this precious body I have, for as long as I have it. Were you always as determined and optimistic as you are today?

I think I am a pretty optimistic, glass half-full person. But that’s not to say that I don’t have my down days. When the emotional darkness rolls in, I allow myself to feel my feelings deeply and fully express what’s going on so that I can move through it. In the early days, it was very important to acknowledge my sadness, depression, and even rage at

times.Today, the blues don’t last as long, especially when I check in and see what’s really going on. Being compassionate with ourselves is the key to nurturing that optimism and joy. When new issues arise, we can do best to be as supportive and loving as possible. Although you recommend a plantbased lifestyle to maintain health, you also acknowledge the role of traditional medicine. How do you balance the two approaches to health?

I don’t believe that health is an

either or approach. It should be “and”.

Because there is no treatment for my disease, I don’t really have any traditional options, but I have an incredible doctor who tracks me. If my disease becomes aggressive, and new treatment options become available, I would absolutely consider them. While I think it’s really important to find the best doctor for your particular challenge, don’t stop there. I also have wonderful functional medicine doctors who treat more than the symptom. My oncologist doesn’t know everything about nutrition, healthy

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cover story lifestyle practices, and acupuncture for example. My integrative team doesn’t know what he knows about oncology.

Our bodies are incredibly magnificent, complicated systems and to rely on one method is often short-sighted. We need a holistic way of caring for our bodies as opposed to just looking at one specific problem. We are more connected than we think.

all the obligations in the world. But how often do we stop and ask what makes us happy? What would make us feel good?

What makes magic in our life? The more we do that, the more aligned we feel with our careers, our relationships, and even our purpose.When we’re in that state, at least in my experience, work doesn’t feel as difficult; it feels nourishing as opposed to depleting.

Have there been any tough choices between holistic and traditional medicine over the years?

I saw many oncologists in the beginning––which is why I recommend second opinions! Some of the options they presented, such as a triple organ transplant, seemed totally ridiculous.That was just too risky and unproven. In the end, I chose a doctor who I could trust and who had his finger on the pulse of the research that was actually happening with my very rare cancer. If you’re in a similar situation, do your homework.

Whether you have cancer or another chronic disease, find a doctor who can be the best captain of your wellness team. But remember to meet him or her half way. It’s easy to get prescriptions, and they often help, but sometimes the changes we need to make happen on our plate, at the gym, and through managing our stress levels. Healthy living is a daily practice.

 Your Crazy Sexy brand is creative and contemporary. What inspired that association?

Well, it didn’t start as a brand or a career, it was a way of coping. But when people started to resonate with what I was writing about, it turned into something much bigger and more beautiful. Crazy Sexy Cancer actually began as mass email updates to family and friends when I was newly diagnosed.

They were my way of keeping everyone informed and also sharing my sense of humor.Then I made a film with the title. After that, I knew I had a lot of information for young women who were newly diagnosed, so I wrote a couple of books and the Crazy Sexy name just kind of took off. I define “crazy” as an out of the box, forward thinking attitude. And Sexy is empowering.

Today, I write for a wider audience.

I’m passionate about teaching people about prevention in a way that is fun, feels light, inspiring, and hopeful as opposed to something that is dreaded and “oh gosh, you’re going to make me eat fiber.”

Prevention needs a makeover so Crazy Sexy is a good way to do it.

 Balance is an important aspect of healthy living.You are always on the go from your popular blog to your recipe research. How do you balance the diverse demands of your Crazy Sexy projects?

I do my best not to take on more than I can handle. Because nobody feels good when they’re stretched too thin. It doesn’t matter if you’re a cancer patient or a mom dealing with a heavy schedule with her children. I’m very aware of what I can do and can’t. Also, I really try to go in the direction of what creates joy and happiness in my life. In my career I have the privilege to be able to decide what fills me up and what drains me. If I’m not creating enough joy and happiness, my health suffers. It’s easy to say,“yes” to all the opportunities and

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Who is your inspiration?

So many people … I’d say my grandmother. She was an incredible woman––a chef, a carpenter and an entrepreneur. She was big and bright and very loving with an electric personality. She’s always with me, especially when I’m creating recipes in the kitchen. If she were alive today she would probably chuckle because I really didn’t have any skills in the kitchen when I first started this journey.

“You have New York Times best-selling books? Incredible!” she would say.

My mom is a huge inspiration to me, too. She had me when she was very young and she and my grandmother raised me together.They deserve the credit for my can-do attitude. Because good or bad, when something went down in my family, we just rolled up our sleeves and took care of business.  It sounds like you have a lot of positive female role models in your family.

Absolutely. My mother and grandmother basically gave me everything I needed. I didn’t feel like I was missing anything with these two powerhouse whirlwinds at my side.  What is the most significant life lesson you have learned in recent years?

If anything, cancer has taught me not to wait to take care of yourself and pursue your dreams. Do what excites you. Explore what makes you feel well, content and connected.You don’t always have to make huge changes.You can take small steps every single day that bring you closer to your joy. At the end of our lives, all we have are memories. If we can make them heart-centered and joyful we’ve lived a really wonderful life.  What has been personally exciting and fulfilling for you with Crazy Sexy?

I’d say all the loving emails from people who have embraced some of the practices I teach and as a result, have had their own powerful shifts in their relationships, work, health, and family dynamics. I feel grateful to be able to reach people and help them.That’s really the most magnificent thing that has happened since all this started.  What gives you the mental and physical energy to keep going forward?

The energy continues to stem from the fact that I love what I do and I love the life that I have. It doesn’t feel like I’m fighting, it doesn’t feel like I need extra encouragement or stamina to keep going.This is my life; this is it. I say, “turn s--t into champagne.”  What do you do to stay healthy

e m t h g u a t s cancer nhoat to wait

when traveling?

I make sure I care for my body in some way because travel is a big part of my job and it takes its toll on all of us, especially when we’re alternating between time zones on any given day.

You have to be flexible, but it’s not a time to just throw every good habit out the window. So I ask myself what can I do? I can do 10 minutes of exercise and get a good night sleep. I have a sound machine so the noisy people down the hall are blocked out and I can really sleep. I also cover all those little electric eyes with towels so my room is pitch black––this helps your sleep big time.

And I bring some of my own snacks and my supplements. Certainly you can find restaurants that have healthy food, it’s not impossible.  What are your top tips for a healthier, happier lifestyle?

Depending on what’s going on in my personal life I might say sleep is more important because I might not be getting enough sleep at that time, or drink your vegetables because I love juicing and making smoothies. Eating

more vegetables is definitely important.

Everyone could also benefit from taking stress down a notch. And of course, I suggest exercise. But this sort of advice all becomes a common to-do list you can see in any health magazine, blog or website.

I think the most important thing for people to do is to take an internal inventory––to really check in with themselves. Whether you do that with a journal or a long hike where you can be alone and clear your mind. Ask yourself the question, “What is the one thing I am not doing, that if I did do, would make me feel so much better?”The answer might not have anything to do with food. It might have everything to do with leaving a toxic relationship; changing the dynamics you’re experiencing at work, making peace with your mom or forgiving someone. I am less interested in saying what you should do and more interested in encouraging you to seek your own answers. Give yourself enough time and space to tap in and have that reflective inquiry. I guarantee that when you do, and I know this from my own life, the best answers always come.

 What is your favorite relaxation method?

I love listening to inspirational talks in a good bath with Epsom salts, lavender, and baking soda. I also love watching documentaries. A good bath and an awesome movie with my dogs surrounding me, everybody on the sofa or the bed–– that’s how I unwind.  What is your favorite crazy sexy food/juice?

I make a very simple juice every morning and it usually involves cucumbers, celery, apples, lemon, and ginger. I make enough so I can have another glass later in the day; it really helps me feel refreshed and replenished, kind of like a reboot. And I like chocolate!

A good piece of dark chocolate goes a long way with this girl! It’s about balance and what makes you feel good. I think that once we clean up our palates a little bit and get in touch with the garden, it’s easy understand how wonderful real food can actually taste if prepared well.

But pursing perfection is a waste of time. Pleasure is important too.Thus, the chocolate.

Kris Carr’s newest book, Crazy Sexy Juice, will be available October with more than 100 juice, smoothie and nut milk recipes and an easy three-day cleanse. You can find out more at crazysexyjuice.com. Her books are on kriscarr.com, Amazon.com and at major retailers. The best places to connect with Kris Carr are in the comments of her blog or video posts or on Facebook and Twitter. She loves Instagram. Pinterest is her dreaming space. inspirehealthmag.com § #inspirehealthmag

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wellness

THE PURE TRUTH ABOUT

r e t a W Plastic Bottles

By Michael Kabel

KEEPING HYDRATED IS THE SIMPLEST TRUTH ABOUT STAYING HEALTHY. BUT CAN THOSE PLASTIC WATER BOTTLES ALSO PUT YOUR HEALTH AT RISK? LINGERING QUESTIONS AND UNCERTAINTY CONTINUE ON THIS VITAL WELLNESS ISSUE. The ABC’s of BPA Bisphenol-A (BPA) is an industrial chemical and the main component of polycarbonate, the clear and hard plastic used in making water bottles and thousands of other food and drink packages. BPA linings are also commonly used on water pipes and on the inside of soft drink cans.

In 2010, the US Food and Drug Administration expressed concern that products including BPA could expose pregnant women, babies, and small children to increased risk of cancer and diabetes. In 2014, the agency revised its position stating that current levels of BPA use in food posed no significant health risk.

However, some public welfare advocates such as the nonprofit Environmental Defense Fund caution that BPA is often replaced in manufacturing with even more dangerous chemicals including carcinogens and neurotoxins. Other studies indicate that BPA damages the body’s endocrine system, which creates and regulates hormones, including estrogen.

Health care experts recommend using BPA-free water bottles, and avoiding canned goods that use BPA lining. BPAcontaining packages are identified by the triangle of arrows with the number 7 inside it.The Oregon Environmental Council has developed a “BPA Free” designation awarded to qualifying products.

Choosing the Safest Water Bottle Many health experts point to glass as the safest material for water bottles. However, make sure that BPA is not used in the lining. For durability, most glass water bottles are equipped with a sleeve of silicone or other shock-absorbing material.

Glass and stainless steel bottles keep liquids cooler longer than aluminum or plastic.They also have greater resistance to the elements.

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HOW TO CHOOSE THE BEST HOME FILTRATION SYSTEM The strength of the water filtration system you need depends largely on the quality of the water piped to your home and which contaminants it contains.

You can also tailor your purification system to your water consumption needs. Families and households may wish to invest in a point-of-entry system that purifies all water entering into the house. For individuals, a point-ofuse system such as a tap filter or water-purifying bottle may meet your needs.

Look into the newer glass filter systems as opposed to plastic.

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fashion

Start p m u J YOUR EARLY FALL TRAVELS

Believe it or not we have made it halfway through the summer and early fall is already in the air! However, this doesn’t mean that your vacation season will come to a screeching halt, in fact some of the finest times to travel are during summer’s end and into early fall! If you are booked for a fall vacation, then let me give you some great tips on how to pack your suitcase for the unpredictable weather during this change of season and keep your packing to a bare minimum.

Here are a few tips on packing a “travel capsule.” The key to success is packing “essential” or “core” pieces and then adding some fun accessories to mix and match your vacation look. Be sure to add some of your favorite summer colors into your selection! It is now time to mix these vibrant colors in with some neutral “core pieces” which will give you the perfect palette for your pre-fall “travel capsule.”

WHITNEY’S FIT FASHION FIND: Why are the simplest things difficult to find? I recently perfect headband for all of workout endeavors! When to headbands, it's Lululemon’s Away Headband that is evevery woman would hope you know, there is nothing than working out while keeps falling in your face or your headband keeps slip(can you relate?) This headband stays in place, hair back and is available of colors! What else ask for?

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sometime the most found the our it comes Skinny Fly erything for. As worse your hair worse yet, ping back...

Lululemon holds your in a variety could a girl

BOLD & STYLISH SHOES Add some spunk to your outfit and have fun with it!

Make room for comfortable sneakers or colored flats in your suitcase. These will add “flair” to your daytime vacation outfits! The key is to have an easy and stylish look that you can mix and match throughout your trip. Tie it all together with a handbag to complete your look.

Wardrobe & Wardrobe Stylist: WHITNEY ALEXANDRA (www.whitneyalexandra.com) Hair & Makeup: KARLA HIRKALER Model: SASHA (Q Model Management) Photographer: BRI JOHNSON (www.briJohnson.com)

By: Whitney Alexandra

LIGHTWEIGHT LAYERING PIECES This is where you will get the most out of the essentials you packed. Layering will change the look and feel of your base layer pieces. Pack a simple, well-fitted dress (one that you can wear to dinner as well as during the day). Add a casual lightweight jacket (such as denim) and a scarf and sandals or flats for your daytime look.Then, when night falls…. just remove those layers and put on your heels to give your dress (and you!) a complete transformation!

INTEGRATE SUMMER COLORS Pack your favorite colorful accessories, scarves, belts & oversized tee’s! This will help get the most out of your core pieces, and you'll have fun changing up the look. Add some sunglasses and a cool handbag that will go with all your basics (i.e. denim, dresses, and lightweight jackets).

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weight loss

you more energy, and allow you to feel more satisfied. Consuming the following nutrient-packed foods will jumpstart weight loss and give your body what it needs!

POWER YOUR BODY FOR WEIGHT LOSS: Eat nutrient-dense food to feel energized and lose weight

S

By Tami Charbonnet, CPT

ometimes it takes what seems like superhuman willpower to say "no" to doughnuts, ice cream, candy bars, fried foods, and other high-calorie, low-nutrient nibbles. So what’s the real secret to achieving a lean body with lots of energy?

Nutrient density is the ratio of nutrients in a specific food compared to the total calories it contains.The science behind weight loss seems simple. For example, if 1,500 calories are consumed and 2,000 are burned, a caloric deficit of 500 is created, and weight loss is the result. Unfortunately, losing weight and keeping it off is not so simple.There will be moments of weakness in every person’s weight loss journey. However,

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choosing foods dense in nutrients will fuel your willpower and leave you super energized, and that’s the real secret!

As a personal trainer, I recommend no more than a 500-calorie per day deficit for my clients who are trying to lose weight.Why should we eat nutrientdense food while decreasing caloric intake? Maximizing nutrients consumed will allow you to eat more food, feel more satisfied, and lose weight. It is very difficult to eat too much fresh fruit, and it is nearly impossible to overeat fresh vegetables.

According to the Mayo Clinic, “By including plenty of fresh fruits and vegetables and whole grains in your diet, you can feel full on fewer calories.”

Eating larger portions of high-nutrient foods, will stop your hunger pains, give

Vegetables.Vegetables are high in nutrients and a wonderful source of antioxidants. Be sure to choose a variety of colorful vegetables! brown/tan/white: garlic, cauliflower, mushrooms, ginger, jicama, turnips, parsnips red: beets, radishes, tomatoes, red peppers, rhubarb orange/yellow: butternut squash, carrots, yellow peppers, pumpkin, summer squash, sweet corn, sweet potatoes green: artichokes, arugula, broccoli, green beans, lettuce, okra, zucchini, endive, spinach, leeks, cucumbers, brussels sprouts blue/purple: eggplant, purple cabbage, purple fleshed potatoes Fruit. Choose a colorful variety to maximize nutrient density. white: bananas, pears, dates, peaches green: green grapes, kiwi, avocados, lime red: apples, blood oranges, strawberries, cherries, pomegranates yellow/orange: apricots, cantaloupe, oranges, mangoes, pineapples, peaches blue/purple: blueberries, blackberries, purple grapes, plums, raisins Grains. Grains are a great source of Vitamin B, fiber, iron, selenium, magnesium, and carbohydrates. Sources of grains are: quinoa, brown rice, whole wheat pasta, oatmeal, whole wheat bread.

MAKE YOUR CALORIES COUNT The average candy bar has approximately 250 calories.You would have to consume the following amount of nutrient dense foods to equal the calories in just ONE candy bar: one cup of cherry tomatoes, one cup of celery, one cup of cucumber, one cup of carrots, one cup of cooked kale, one cup of broccoli, and one medium banana.

The candy bar may you leave you hungry and looking for more calories, whereas all of this low-calorie, nutrient-dense food will keep you full until your next meal.

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discover TAKE YOUR VITAMINS. MAKE SURE YOU’RE GETTING ENOUGH OF THIS ONE. REMEMBER ALWAYS TO TAKE IT WITH THAT ONE. ANTIOXIDANTS, OILS, EXTRACTS, ACIDS.

Supplements 5 YOU SHOULD BE TAKING RIGHT NOW

By Michele Robert Poche

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It’s understandable why so many people become overwhelmed and unsure about what and how much they should actually be consuming.

Many of us have specific deficiencies that can be addressed with different vitamin regimens, but there are certain supplements that can benefit all of us.

CALCIUM  Natural Forms: milk, dairy products, leafy green vegetables, beans, calciumfortified foods  Benefits: bone health and osteoporosis prevention, overall healthy cell function  Daily Dosage: 1000 mg (women under 50), 1200 mg (women over 50) NOTE: Take with Vitamin D to maximize absorption. Split into two daily doses at opposite ends of the day if possible.

MAGNESIUM  Food Forms: legumes, nuts, seeds, whole grains, green leafy vegetables, magnesium-fortified foods  Benefits: bone health, heart health, type 2 diabetes prevention, migraine management  Daily Dosage: 310-320 mg for women and 400-420 mg for men.

Children need lesser quantities FISH OIL - Omega-3s, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)  Natural Forms: mackerel, trout, herring, sardines, tuna, salmon, sturgeon, mullet, anchovies  Benefits: heart and blood vessel health, eye health, inflammation reduction, brain function  Daily Dosage: 1-3 g EPA & DHA. Higher quantities can cause health complications.

NOTE: Take with food for better absorption. Only take supplements certified to be very low in heavy metals, contaminants and research products.

NOTE: Exceeding recommended dosages should be avoided, as excessive quantities can be toxic and lead to health complications.

B COMPLEX - thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), cobalamin (B12) & folic acid  Natural Forms: whole grains, nuts, seeds, beans, peas, dairy, lean meats  Benefits: heart health, stroke and blood clot prevention, energy production  Daily Dosage: Each of the eight individual vitamins within this complex has its own RDA. Be sure to check labels before using. Ex.Thiamin – 1.1 mg vs.

Folic Acid – 400 mcg

NOTE: Women over 50 should take a B12 supplement because age makes it harder to absorb this nutrient from food.

IRON  Natural Forms: iron-fortified cereals and breads, leafy green vegetables, dried fruit, nuts, beans  Benefits: increases red blood cell production to prevent anemia and loss of energy  Daily Dosage: 18 mg (before menopause) & 8 mg (after menopause) NOTE: At high doses, iron can be toxic, especially to children.

Of course, it’s always best to obtain our nutrients by eating a rainbow of all-natural whole foods. Unfortunately, sometimes life gets in the way of perfectlybalanced nutrition at every meal.Vitamin supplements were created for this very purpose.They literally supplement a (hopefully) healthy diet with whatever it’s lacking to keep you and body operating at peak efficiency.

Sources: nih.gov (National Institutes of Health) and webmd.com

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35

longevity

RED WINE ...the secret to living longer?

By Rena Crappell

THE LATEST ANTI-AGING DISCOVERY IS RED WINE, A NATURALLY FERMENTED LIVING FOOD!

factor of calorie-restricted diets.

Is there another way to activate these longevity genes without restricting calories? In 2003 David Sinclair, MD, at Harvard Medical School, found a way to duplicate the benefits of a calorie restricted diet by using resveratrol found in red wine. By producing the same effects as the calorie restricted conditions that activate the sirtuins, resveratrol could lead to greater longevity and better health.

With hundreds of studies showing evidence that red wine in moderation is beneficial to our health and can add years to our life, why not have a glass with dinner? Enjoy! 

In moderate ammouentdisc,ine wine is the bensdt body. for soul a 1694-1778 r, -Voltaire, French P hilosophe

R

MAKE IT RED When making sauces, try replacing sugar or sweetener with red wine. You get the benfit of an antioxidant plus sweet flavor. We recommend “Your Daily Red”, a sulfite-free organic red wine.

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Other scientists have confirmed that calorie restriction is an effective way of extending the life span of lab animals.

Studies with humans are more difficult to monitor, but there have been some noteworthy reports that are consistent with the findings of the animal studies; calorie restriction increases life span and reduces age-related diseases.

The red wine connection lies in the mechanism by which calorie restriction affects cellular activity. Certain genes, called sirtuins, are activated when a person takes in about 40% less calories than generally recommended.These genes are responsible for the longevity

FIND ORGANIC WINE Want to purchase organic wine but don’t know where to start? OrganicWineFind. com is dedicated to helping consumers discover organic wines and where they can be purchased.

The site features 700 of the top organic and biodynamic vineyards in the world, and more than 3000 organic wines. According to the website, “there’s thousands of organic wines that don’t advertise themselves as organic,” making it difficult for consumers to find.

The free resource offers two ways to search for wine: sort by list of stores and the organic options they currently sell, or sort by a list of organic wine availability in your regional area, then select the store you want to purchase at.

Wines can be narrowed down by price, variety, wine type and country of origin.

YOUR SOUL

ed wine has been shown to protect against cardiovascular disease and cancer, lower cholesterol, strengthen bones, help control blood sugar levels, and increase energy production.

Now, more than a decade of research points to the possibility that red wine is also anti-aging.

Resveratrol, a polyphenolic compound found in red wine, has been in the spotlight of the longevity studies.

How did scientists make the connection between longevity and resveratrol?

Clive M. McCay, a nutritional scientist at Cornell University in the 1930’s, discovered that a calorie restricted diet enabled animals to live longer.

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destinations

INSPIRE HEALTHY DESTINATION PICK

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By Suzanne Fox

HY NOT PLAN A HIKING TRIP FOR LABOR DAY? THE LEAVES ARE CHANGING IN VERMONT, AND THE NEW LIFE HIKING SPA IS AN EXHILARATING WAY TO GET FIT WHILE YOU ENJOY THE BEAUTIFUL MOUNTAINS. Whether your goal is to get back on track physically, de-stress mentally, or meet new people, New Life offers a wide range of activities to help you reach your next level of physical and emotional wellness.

Daily hikes, early morning stretch classes, Chi Kung, strength and weight training, water aerobics, yoga, core conditioning, pilates, zumba, fit ball and dance kinetics are all in your preplanned activities.You are sure to go home rejuvenated after this fitness program and spa service.

Dining at New Life consists of energy packed, low calorie gourmet cousine to help eliminate toxins and impurities and stimulate weight loss.To assist in continuing a healthy

lifestyle, you can take cooking classes, nutrition and wellness workshops and participate in nutritional counseling.

Not only will you get fit at New Life, but a total body transformation through holistic health and wellness programs, meditation and relaxation techniques will get you on your way to a stronger, happier lifestyle.

With all of this, it's no wonder that New Life Hiking Spa has received many accolades:  #1 on Spa's of America 2014  Top 10 World Fitness Vacations on Today/MSNBC  Reader's Choice Award for Best Weight Loss Spa There are programs to fit every budget, from a 2 to 4 night Mini Vacation, to a 5 to 10 night Jump Start Getaway.

We suggest the 11 night Weight Loss Retreat at only $245.00 per night all inclusive, plus as a bonus, you receive a free spa treatment for every 3 nights you stay.

The 2015 Season runs from May 14 through September 28th.

For more information about the New Life Hiking Spa, visit their web site www.newlifehikingspa.com.

New Life Hiking Spa & Wellness Retreats 103 U.S. Route 4, Mendon/ Killington,VT 05751 Tel: 802-353-2954

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media review

FOOTLOOSE, THE MOVIE

MILK?, THE DOCUMENTARY

OUR BODIES, OURSELVES

THE FOOD BABE WAY Celebrate the dreams and drive of youth with the music of Footloose. Kevin Bacon is a trend-setting teen from Chicago who breaks the ban on dancing and rock music when he moves to a small town. Watch the movie or download the soundtrack and dance those calories away.

Explore the growing controversy surrounding drinking milk. The traditional glass of cows’ milk may not have as a significant impact on growth and development as we once thought. Biologists, farmers, government officials and other experts debate the question: Is milk good for you?

Break Free from the Hidden Toxins in Food and Lose Weight, Look Years Younger and Get Healthy in just 21 Days!

Author Vari Hani, the Food Babe, provides an informative and entertaining way to cut hidden food toxins, lose weight and get healthy. Hari promotes an easy method of eliminating toxins and restoring a natural glow. You will be inspired and equipped to change your food, change your body and change your life!

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Recently updated, this is one of the bestselling books on women’s health.

A comprehensive guide to health, sexuality, menopause, childbirth and gender identity, it presents detailed information and direction to supplemental resources.

Ourbodiesourselves.org is a one-stop resource for women – no matter how old!

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recipe

Jessie Snyder faring-well.com

MICRO SALAD INGREDIENTS Salad  Baby kale  Micro greens  Shredded carrot  Radishes thinly sliced Tahini Dressing  1/4 cup lemon juice  1 cup tahini  1 1/4 cups water  3/4 teaspoon salt  1/2 teaspoon garlic powder  1/4 teaspoon cayenne INSTRUCTIONS1 To make the dressing, blend all the above ingredients together.

Taste and adjust seasonings if needed. When adding the water, begin with just one cup and then add one tablespoon at a time until the dressing is thinned out to your liking. This makes around 2 1/2 cups of dressing. Store in a tightly sealed glass jar in the refrigerator for up to one week. Use it on everything.

For the salad, take a handful of each of the ingredients and toss in a bowl with a drizzle of tahini dressing. I tend to make this salad HUGE. Toss some sunflower seeds or pepitas on top for some added crunch (and nutrient boost) or some crisped tempeh to take the protein level up a notch.  Tid Bits:You can use whichever lettuce and veggies you love, just finely chop or shred as many as you can muster and toss together with this dreamy tahini. Don’t be scared by how much tahini dressing/sauce this makes, it goes fast – because it goes well on everything (steamed broccoli, roasted potatoes, veggie burgers, shredded veggie slaw, burritos, etc.). I have yet to find a type of food that doesn’t become even tastier with a drizzle of this stuff. Maybe we’re a little tahini crazy. But don’t hate ‘till you try.

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